Name: Playbook - Tyrone Woods - Back Day- 15
Uploaded: 2023-03-17T02:20:04.886Z
Duration: 75 min
Description: Back Day- 15

- Run 2 miles
- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Lie flat on your back on a decline bench with a plate above head and feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- lower yourself back to starting position

Decline sit up (Weighted)

- From a decline bench position grab a plate 
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Decline Russian twists (Weighted)

- Get down to where your elbows and feet are the only contact to ground
- Keep entire body tight as you hold position for time

Plank

Abs Warmup

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down

Weighted pull-ups

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position
- The first 10 reps start with overhand grip
- The last 10 reps use underhand grip

Seated machine row (Over/Under hand Grip)

- Use a smith machine if available
- With your heels on the ground with your arms fully extended your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades

Inverted row

- Grab the rope with a close grip
- Pull the rope through and come back up
- Keep arms locked with a slight bend
- This exercise can be done seated or standing

Rope Cable Pull-down

- Set the weight stack as heavy as possible and start with an underhand grip with an EZ bar attachment (You need a buddy to help you get the weight down under your chin)
- Resist the weight from coming down by slowly as possible letting up, engaging your back muscles

Lat pull-down hold

- Grab the bar outside shoulder width
- Pull the bar toward your ears with your traps

Barbell shrugs

Back Day- 15

Andrew

The back is absolutely fried🔥🔥Great workout🤟

Mason

Hardcore back day. Amazing pump throughout.

Back Day-1

Chest is currently cramping up from this workout

Tyrone Woods

Chest Day-2

Back Day- 15

More workouts from Tyrone Woods